Comparing Nutrients in 1 kilogram Puddings, chocolate flavor, low calorie, instant, dry mix VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	123% 3560kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	24.7% 24g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	30.8% 9.84g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	602% 782g	175% 228g	130g per day for Men 19-50 years
Sugars	9.66% 7g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	161% 61g	168% 64g	38g per day for Men 19-50 years
Protein	95% 53g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	126% 1260mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	931% 8.4mg	240% 2.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	389% 31mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	306% 7.03mg	187% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2371% 16600mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	376% 12790mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1892% 28380mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	91% 10mg	11mg per day for Men 19-50 years
Water	1.14% 42g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, chocolate flavor, low calorie, instant, dry mix vs Boiled Kidney Beans:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 1.6 times more Vitamin B2 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8 times more Vitamin B1, 1.4 times more Vitamin B3, 4 times more Vitamin B5, 3 times more Vitamin B6, 21.7 times more Vitamin B9, more Vitamin C and 21 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Puddings, chocolate flavor, low calorie, instant, dry mix vs Boiled Kidney Beans:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.6 times more Calcium, 3.9 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 12 times more Phosphorus, 3.2 times more Potassium, 3.5 times more Selenium and 2838 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.4 times more Zinc and 15.9 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 2.8 times more Energy, 4.8 times more Fat, 13.5 times more Saturated Fat and 3.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 and 1.6 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.